2017 HCC 5K Challenge Race  Weekly Newsletter

No matter your goal for this year's HCC 5K Challenge Race, our weekly newsletter can help you reach the finish line!
Shake Up Your Fitness Routine

Getting regular exercise is vital to our health, but sometimes we need something different in our routine. This list of fun activities from race sponsor Kaiser Permanente provides some fun alternatives to get you moving!

Healthy Shopping, Cooking 
& Snacking

Everyone knows that a healthy diet can be even more important than exercising - but what do you do if you don't know where to start? Check out  this video from race sponsor Kaiser Permanente for some helpful tips!

Student Spotlight: Mara

Not only did Mara manage to become a member of the Phi Theta Kappa Honors Society, she was awarded the Lewis Contractors Scholarship through the HCC Educational Foundation.

Click here for more of Mara's story. 
Couch to 5K Training Schedule
Each week you will have three workouts to complete to get you ready for the  HCC 5K Challenge Race !

Week 8
Workout 1: Brisk 5-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Workout 2:  Brisk 5-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Workout 3: Brisk 5-minute warm-up 
walk, then jog 2.75 miles (or 28 minutes).
Dynamic stretches:
- shoulder shrugs (up/down, forward/back)
- arm circles (front/back)
- lateral side bends
- standing leg swings (front/back, side/side)
- ankle circles (left/right)

Strength training:
- jump jacks (20) or high knee jog (20 each side)
- push-ups (10)
- planks (30 seconds)
- squats (15)
- lunges (10 each side, do not allow knee to go past toes)
- weighted carry (use a medicine ball or dumbbell from 5-10 pounds)

Important things to remember:
- follow running program 3 days a week (Mon/Wed/Fri or Tues/Thurs/Sat)
- incorporate strength training 2-3 days a week, opposite of running days
- always start with dynamic stretches and the recommended warm-up to prepare your muscles for a workout
- adding hills to your routine will be greatly beneficial in increasing your strength and endurance

October 13 Newsletter: Week 9 of your Couch to 5K training plan!
Sponsor's Corner
Kaiser Permanente
is one of the nation's largest multispecialty groups, with expert care teams collaborating across many specialties to help their members get quicker diagnoses, more efficient treatment, and faster recoveries. 

To learn more about their plans, click  here .
Looking for the perfect gift for that special someone? 

Try Pandora's Jewelry Gift Finder for online help picking the perfect piece !
Thank You to Our 2017 Sponsors:
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Howard Community College Educational Foundation 
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And don't forget to share your HCC 5K Challenge Race training photos and videos using 
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